Strubbe's Log

Discussion in 'Training Logs' started by strubbe, Jul 23, 2009.

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  1. strubbe

    strubbe New Member

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    Location:
    Dayton, OH
    Minus whale have a backup to the binder I write everything in while at the gym...

    Current weight:
    Fluctuating around 173

    Height:
    5'10"

    7/22/2009: Chest/calves/Tri's

    Chest:
    Flat BB bench:
    135x10
    185x10
    205x5
    225x3 (help from spotter on last two)

    Incline Bench (Smith):
    135x15
    185x9
    205x4

    DB Flies:
    20x10
    25x10
    30x10

    Dips (Bodyweight, working on form):
    25
    17
    18

    Calves (Leg Press):
    320x20
    410x15
    500x10

    Calves (Smith):
    225x20
    275x15
    315x14

    Tris:
    Close Grip Bench:
    115x10
    125x10
    135x8

    Overhead DB Extension:
    70x10
    80x7
    90x4 (need to work on form)

    Behind head rope extension:
    50x15
    57.5x11
    65x8

    Cardio:
    15 Minutes low intensity on the stationary bike
     
    Last edited: Jul 23, 2009
  2. strubbe

    strubbe New Member

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    Location:
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    7/23/2009

    Back/abs

    Back:

    Deadlifts:
    135x10
    225x8
    325x3

    Bodyweight Pullups:
    15
    15
    12
    9

    Bent-over Dumbell Rows:
    75x12
    85x10
    95x8

    Cable Pulldowns (Front):
    120x15
    140x10
    160x7

    Hammer Rows:
    180x10
    200x8
    250x6

    Cable Pulldowns (Behind Neck):
    85x15
    85x15

    Abs:

    Obliques (w/ 45lb plate, leaning to the side or whatever):
    45x15x3

    Kneeling Cable Crunches:
    72.5x15x3

    Cardio:
    Hardcore fucking frisbee action
     
  3. strubbe

    strubbe New Member

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    Location:
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    7/24/2009

    Shoulders/calves/bis

    Shoulders:

    Push press:
    95x15
    115x12
    135x8

    DB side lat raises:
    17.5x12
    17.5x11
    17.5x10

    Front BB Shrugs:
    135x10
    225x10
    295x8

    Hang Cleans:
    135x10
    145x8
    155x8

    Calves:
    Leg Press Machine:
    320x20
    410x15
    500x9

    Smith Machine:
    225x20
    275x15
    315x15

    Standing preacher curl:
    65x12
    85x10
    95x7

    DB Curls:
    30x30
    30x24

    Seated cable curl:
    50x12
    70x10
    90x10

    Wrist curls:
    20/20/2
     
  4. strubbe

    strubbe New Member

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    Location:
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    7/27/2009

    Legs/Abs/Cardio

    Legs:

    Squats:
    Barx10
    135x10
    205x8
    245x6
    285x2

    Leg Press:
    320x15
    410x12
    500x10

    Extensions:
    70x10
    90x8
    100x6

    Curls (some weird machine):
    25x10
    35x8
    45x6

    Walking Lunges:
    45'sx20x2

    Obliques:
    45x20x3

    Kneeling Cable Crunches:
    72.5x15x3

    Cardio:
    15 minutes low intensity stationary bike
     
  5. strubbe

    strubbe New Member

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    Location:
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    7/28/2009

    Chest/Calves/Tris


    Chest:
    Flat BB bench:
    Barx10
    135x10
    185x10
    205x5
    225x3 (help from spotter on last one)

    Incline Bench (Smith):
    135x15
    185x9
    205x4

    DB Flies:
    20x10
    25x10
    30x10

    Dips (Bodyweight, working on form):
    30
    24
    20

    Calves (Leg Press):
    320x20
    410x15
    500x12

    Calves (Smith):
    225x20
    275x15
    315x15

    Tris:
    Close Grip Bench:
    115x10
    125x10
    135x8

    Overhead DB Extension:
    70x10
    80x8
    90x7

    Behind head rope extension:
    50x15
    57.5x14
    65x9

    Cardio:
    Frisbee at the Nip
     
  6. strubbe

    strubbe New Member

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    Location:
    Dayton, OH
    7/30/2009

    Back/abs

    Back:

    Deadlifts:
    135x10
    225x8
    325x5
    335x3

    Bodyweight Pullups:
    15
    15
    10
    6

    Bent-over Dumbell Rows:
    90x10
    95x8
    100x6

    Cable Pulldowns (Front):
    120x15
    140x8
    180x4

    Hammer Rows:
    180x10
    200x8
    250x6

    Cable Pulldowns (Behind Neck):
    90x15
    90x15

    Abs:

    Obliques (w/ 45lb plate, leaning to the side or whatever):
    45x15
    45x12
    45x12

    Kneeling Cable Crunches:
    59x15
    82x15
    82x10
     
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